Coming UP… 

• Running TT was postponed. Date TBD

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Summer Training at Grandview Heights – Classic Rollerskiing

Wednesday – Go medium length but go easy

Thursday – Summer Training at Kinsmen

Friday – Active Rest Day

Saturday – All Groups – Goldbar Park – Ladder (Type) workout

Sunday – Mother’s Day!! Own Training  – Go long and easy (but not necessarily slow)

The Details:

Monday June 5: Online Strength

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HEREto contact Carl directly

Tuesday June 6:

• Who: Summer Training Group
• Where: – Grandview Heights – Click HERE for directions and location.
• Time: 6:30 to 8:00 pm
• What: 
  • Intensity – Fartlek on CLASSIC Rollerskis
    • Work out: Warm up, some technique reminders, fartlek
    • Technique: CLASSIC roller skiing
      • Use:  CLASSIC RS equipment

Wednesday June 7: Medium Day 

On Your Own:

• Distance/Recovery Training Day
• RS Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5

Thursday June 8: Optional 6:00 pm CLASSIC RS – Technique work

• Who: Thursday Evening Group w/Carl Strength
• Where: Kinsmen Park (By the tennis courts) ClickHEREfor location and directions 
• Time: 6:30 – 8:00 pm
• What: Drills, Spills, Thrills, and Acrobatics (or Strength on foot)
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Technique: running
    • Bring:  Striding poles (always bring your striding poles)

Friday June 9:

• Active Rest Day
• Walk, RS ski, run, or take the day off.

Saturday June 10.

• Where: Goldbar  (Esso Hill)
• When: 10:00 am to 12 Noon
• What: Ski Striding: Large Ladder
  • Warm Up – 20 min
    • Usual Warm up – include activation
    • 6-8 x 8 s Sprints w/52 active recovery
    • Band/Core Activation Work (20-30 min)
    • Work Out
      • 35-45 min of Ski Striding
      • Start with MAS type striding
      • Change over to “normal ladder”
    • Cool Down (20 min)
• Technique: On foot 
• Bring: Striding Poles 

Sunday June 11:

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going) if roller skiing